A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and WW Points.

7-Day Healthy Meal Plan

This Sunday we celebrate dad’s. Dad’s of all shapes, sizes and styles. Happy  father’s day to the cool dad’s, the geeky dad’s, the sport dad’s, those that are blood, and those that chose to step in and step up. We love and thank you all!! If you are lucky enough to still have your dad with you—give him some extra love and hugs this year! After what we all went through in 2020, make every moment count! And if you want some Father’s Day Gift Ideas, see my Gift Guides here and here to suit all dads, from the outdoorsman to the grill expert (affiliate links).

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (6/14)
B: Easy Bagel Recipe* (3B 4G 3P) with 1 sliced hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken Salad with Avocado (½ recipe) (4B 10G 10P) and ¼ cup raw almonds (5B 5G 5P)
D: Spicy Black Bean Burgers with Chipotle Mayonnaise (5B 8G 4P) with 1 cup raw carrots and baby bell peppers (0B 0G 0P) and Low-Fat Buttermilk Ranch Dressing (1B 2G 1P)

Totals: WW Points 18B 31G 23P, Calories 1,107**

TUESDAY (6/15)
B: Easy Bagel Recipe (3B 4G 3P) with 1 sliced hard-boiled egg (0B 2G 0P) and tomatoes (0B 0G 0P)
L: Chicken Salad with Avocado (½ recipe) (4B 10G 10P) and ¼ cup raw almonds (5B 5G 5P)
D: Turkey Taco Lettuce Wraps (0B 5G 5P) with Best Guacamole (3B 4G 3P) and 10 baked tortilla chips (3B 3G 3P)

Totals: WW Points 18B 33G 29P, Calories 1,109**

WEDNESDAY (6/16)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced red onion, cucumbers and tomatoes (0B 0G 0P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P)
D: Grilled Flank Steak with Black Bean and Corn Salsa (4B 5G 4P) with Chipotle’s Cilantro Lime Rice (6B 6G 6P)

Totals: WW Points 22B 24G 22G, Calories 958**

THURSDAY (6/17)
B: Easy Bagel Recipe (3B 4G 3P) with 2 tablespoons whipped cream cheese (3B 3G 3P), sliced red onion, cucumbers and tomatoes (0B 0G 0P)
L: LEFTOVER Grilled Flank Steak with Black Bean and Corn Salsa (4B 5G 4P) over 2 cups mixed greens (0B 0G 0P) with 2 tablespoons LEFTOVER Low-Fat Buttermilk Ranch Dressing (1B 1G 1P)
D: Sheet Pan Turkey Meatloaf and Broccoli (9B 10G 8P)

Totals: WW Points 20B 23G 19P, Calories 895**

FRIDAY (6/18)
B: PB + J Smoothie (9B 9G 9P)
L: Mayo-less Tuna Pasta Salad (6B 6G 6P)
D: Bangin’ Grilled Shrimp Skewers # (2B 3G 2P) and Asian Chopped Salad with Sesame Soy Vinaigrette (4B 7G 4P)

Totals: WW Points 21B 25G 21P, Calories 865**

SATURDAY (6/19)
B: Asparagus and Swiss Cheese Frittata (2B 4G 2P) with 1 ½ cups mixed greens (0B 0G 0P), 1 teaspoon olive oil (1B 1G 1P) and juice from 1 lemon wedge
L: Grilled Shrimp and Watermelon Chopped Salad (6B 7G 6P)
D: DINNER OUT or ORDER IN!

Totals: WW Points 9B 12G 9P, Calories 595**

SUNDAY (6/20)
B: High Protein Oat Waffles (3B 4G 1P) with 1 tablespoon maple syrup (3B 3G 3P) and ½ cup mixed berries (0B 0G 0P)
L: Asparagus, Egg and Bacon Salad with Dijon Vinaigrette (recipe x 4) (3B 5G 3P)
D: Cubano Chicken (4B 6G 4P), Arroz Congri (4B 6G 4P) and Sauteed Baby Zucchini (2B 2G 2P)
Totals: WW Points 19B 26G 17P, Calories 944**

*Make bagels Sunday night, if desired.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
# Grill an extra 10 ounces shrimp (seasoned with just seasoning salt) for lunch Saturday.

*Google doc